Good Grief

Injuries can be devastating. Here's how to cope with emotions so you can heal faster.

Not being able to run a goal race as fast as you had hoped—or at all—can be disappointing, even devastating. "I was like, Why is this happening to me before the biggest race of my life?" Frey says. It's this sense of injustice that triggers anger. "You feel betrayed by your body, your training, the universe," Taylor says.MOVE ONA positive outlook—as hard as that may be to summon—may be your greatest weapon. Research reports that athletes who use positive self-talk and set goals for their rehab experience "exceptional recovery." So be angry for a few days, then look forward. Set rehab goals so you can celebrate small successes. If your therapy program includes planks, aim to hold the position for 15, then 30, then 60 seconds. When you reach each goal, recognize the achievement.

The Stage: BARGAININGJust Let Me Exercise

When injured athletes finally confront their injury, they sometimes become too gung-ho. "You think, I'll do more rehab, more often, more reps, more weights, and then I'll get back to running sooner," Wiese-Bjornstal says. "But more isn't always better." In Frey's case, she began to scramble to fix the problem, seeing an extensive circuit of doctors to get second, third, and fourth opinions. "That, in itself, was draining," she says. "I panicked."MOVE ONTaking action to fix your problem is good, but don't go overboard. "You can't microwave healing," Taylor says. "You have to slow bake it." Obey your rehab prescription the same way you would a training program. (You wouldn't do three long runs in one week, would you?) "If rehab goes well, you can come back a better athlete," Taylor says. "Don't jeopardize that ultimate goal."

The Stage: DEPRESSIONWhat's The Point?

Wiese-Bjornstal's research shows that athletes with severe injuries that require long amounts of downtime are likely to linger in this stage. The enthusiasm you initially had for your rehab routine fades. You miss the endorphin fix running provided, and you feel cut off from the running and racing community.MOVE ONFill your newfound downtime with other activities that help fill the void of running. Schedule time consuming sports you enjoy but can't fit in when you're training—as long as they don't exacerbate your injury—golf, say, or leisurely bike tours. Stay connected to the running community: Cycle alongside friends on their long runs; invite your running buddies to a yoga class you've started taking; volunteer at a race.